Grounding

Morning

• movements
• supplements
• breakfast
• meditation

Meditation stages

Sitting down

• find a secluded place
• take time to get your body right
• consider sitting with back support or in a chair
• or another posture

• ardent, situationally aware and mindful
• investigating internally and externally, separately then together

Breath

• being mindful of then slowing then letting go of the breath

Body

• scan from one end to another, a slow and deep listening to parts of the body
• realise the materials the body is made of, as well as those of other bodies

Feelings

• notice pleasant, painful and neutral sensations
• notice carnal and spiritual

Emotions

• notice if lust or without, anger or without, delusion or without
• notice if emotions are concentrated or scattered, exalted or not, surpassed or not
• notice if there is peace, tranquility or liberation

Thoughts

• avoid if sensory desire, ill will, sloth and apathy, restlessness and worry, doubt
• open up to mindfulness, insight, vitality and effort, joy or rapture, relaxation or tranquillity
• allow absorption, a calm, one-pointed state of mind, or a clear awareness

Forgiveness

• "forgive me, i forgive you, i forgive myself"

Metta / loving kindness

• "may all beings, may all beings be well, may all beings realise nibanna"

• "may i be happy and free from suffering"
• "may a teacher, benefactor or respected person be happy and free from suffering"
• "may a dear platonic friend be happy and free from suffering"
• "may a neutral person be happy and free from suffering"
• "may a antagonistic person be happy and free from suffering"

Compassion / karuna

• empathy

Compersion / mudita

• sympathetic joy

Equanimity / upekkha

• allow equanimity, to accept reality as-it-is without craving or aversion
• aware, non-reactive, cool
• peace and acceptance

In general

Aspects of personal state to be mindful of:

• breath
• posture
• temp
• water
• teeth
• food / meals
• to do lists
• sleep

• movements
• supplements
• wash face and moisturise
• wash self
• laundry
• clean/dishes
• tidy

• communications
• appointments
• standing
• finances
• tools